This content was written by Tania Chao, MD, Cardiologist with Kaiser Permanente in Tysons Corner, VA.
Listening to your body can be a lifesaver when it comes to heart health. Elizabeth “Tookie” Gentilcore, a 76-year old Poolesville resident, is proof. In 2019, Tookie, an active retiree, noticed unusual fatigue and shortness of breath while enjoying her favorite hobby – pickleball. She initially dismissed the symptoms as signs of aging, but over time, she could barely walk from the parking lot to the grocery store without becoming winded. After consulting her cardiologist at Kaiser Permanente, she underwent minimally invasive heart surgery to repair her aortic valve. Four years later, her dedication to her heart health, coupled with the care she received, restored her active lifestyle and led her to victory with a gold medal at the Maryland Senior Olympics pickleball tournament.
Heart disease is the number one killer of women in the U.S. As a woman and a cardiologist, I want other women to know that along with numerous other priorities – work, family commitments, child care, household responsibilities – heart health should top your list. This pressing issue, often misdiagnosed or overlooked, disproportionately affects older women like Tookie. However, heart-healthy habits can start at any age. Learning risks, recognizing symptoms and starting healthy habits now could save your life.
Understanding the silent killer
Heart disease is stealthy; it creeps in quietly, often without warning. It is the leading cause of death for women across various racial and ethnic groups, claiming around 310,661 lives in 2021 alone – or 1 in 5 women. Heart disease is more fatal for women than all types of cancer combined. Shockingly, only 44% of women are aware that it poses their most significant health risk.
The most common form of heart disease for women is coronary artery disease, where fatty deposits accumulate in the heart’s arteries, potentially leading to a heart attack. Compounding the issue is that women’s cardiac symptoms are frequently overlooked, and they can differ from those experienced by men, including shortness of breath, nausea, and back or jaw pain. Heart attacks are more deadly in women who do not exhibit typical chest pain because identifying symptoms may take longer.
Moreover, many women are unaware that they can control significant heart disease risk factors through lifestyle choices. High blood pressure, for example, affects over 56 million women in the U.S., nearly 44.3% of the female population, but fewer than 1 in 4 have their condition under control.
Know your risk factors, take control
Recognizing the following risk factors for heart disease is the first step in taking control of your heart health.
- High blood pressure
- High cholesterol, which tends to increase as women age
- Smoking
- Diabetes
- Being overweight
- Unhealthy diet
- Sedentary lifestyle
- Excessive alcohol use
- Early onset of menstruation and menopause
- Polycystic ovary syndrome
- Delivering low or high-birth-weight infants
- Hypertensive pregnancy disorders
Fortunately, there are steps you can take to reduce your risk of heart disease through lifestyle choices. Here are the best ways to reduce your risk of heart disease:
- Manage high blood pressure: Start with lifestyle changes like regular aerobic exercise and reducing sodium intake. If necessary, consult your doctor for medication. At Kaiser Permanente, we prioritize monitoring blood pressure at every appointment and addressing it promptly, reducing the likelihood of our patients dying from high blood pressure by 33% compared to the national average.
- Control cholesterol: Lower your saturated fat intake, get regular cholesterol checks and know your numbers.
- Test for diabetes: Discuss screening with your doctor based on your risk factors.
- Adopt a heart-healthy diet: Emphasize whole grains, fresh fruits, and vegetables.
- Get moving: Incorporate 30 minutes of daily exercise into your routine.
- Manage chronic stress: Practice mindfulness and try resources like the Calm app, free to Kaiser Permanente members.
- Quit smoking: Work with your doctor to quit smoking and improve your health.
Put yourself back on your priority list
As many of us prepare children to return to school in just a few weeks or return from summer vacations, tackling busy to-do lists, let’s put ourselves and our health back on that list. By understanding your unique risk factors, making healthier choices, and prioritizing your well-being, you can give your heart the care it deserves. Your actions today can pave the way to a longer, more fulfilling life.
